CFM Upcoming Events
Saturday, August 13th 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Cameron
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
A. AMRAP 16
4 Devil’s Press (35’s/25’s)
32 Double Unders
B. E3MOM 9
5/5 KB Farmer’s Step Up (53’s/35’s at 20/16″)
15 Russian Plate Twists (45/35)
Post rounds completed for AMRAP Ex: 10+2 Rx
And coming Saturday…
Partner WOD
27-21-15-21-27 Rep Rounds [25min cap]
Shoulder to Overhead (115/75)
Toes to Bar
5 Rope Climbs Each Round*
*All athletes must were long socks or shin guards to protect shins when climbing
1 partner working at a time. All reps are team totals. Partners may partition the reps any way.
Post time to complete WOD Ex: 21:10 Rx
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Maya Nenova
And coming Sunday…
A. Split Stance KB Deadlift
4 x 8/8
add weight each set
B. 4 Rounds [22 min cap]
500m/400m Row
30 Sec Elbow Plank Hold
30 Sec R Side Elbow Plank Hold
30 Sec L Side Elbow Plank Hold
Post time for the WOD. Ex: 18:20 Rx
Sunday Schedule
9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue
